There is such a thing as a happy meal -- just not the kind of feast that comes with fries and a toy at the drive-thru window. Food that adjusts your attitude and brightens your mood may, however, be as close as the kitchen cupboard.

Food science is uncovering a wealth of information on the connection between certain key nutrients and mood-elevating properties. "The more we study these foods, the more we learn these connections are very real," says David Brady, director of the Human Nutrition Institute at the University of Bridgeport.

These foods, which range from turkey to much maligned baked potatoes (who knew!) and dark chocolate, can all play a role in making our meals a little less depressing. The secret to some of these feel-good noshes is tryptophan. The essential amino acid communicates so well with serotonin, the brain chemical that plays an important role in moderating mood, it almost functions as nature's anti-depressant, notes Brady. (Not that it should ever substitute for one, he adds.)

We've all heard of the breakfast of champions, but a morning meal fit for a melancholy mom might include yogurt, bananas and a sprinkle of chopped walnuts -- all tryptophan-rich foods. Add in a healthy dose of foods rich in Omega 3 fatty acids (already adored by nutritionists for their heart-healthy properties) and you have another dietary ingredient that could help brighten your day. Foods in the Omega 3 fats family also are beneficial for keeping cell walls in the brain flexible, allowing them to transport nutrients with ease, explains Sujata Patel, a certified clinical nutritionist on staff at Greenwich Hospital's Center for Integrative Medicine.

All this feel good food news made us wonder if the key to getting out of a funk might be as simple as a lunch of sliced turkey (for the tryptophan) and avocado (for the healthy fats), and some pan-roasted wild salmon (more omegas) and a big baked potato (more tryptophan) for dinner. Yes, and no, say health and nutrition experts.

"I think the connection between food and mood is about having things in balance," says Heather Pearce, a certified holistic health counselor who advises patients on healthy habits at the Life Solutions Center in Darien. "If you are eating foods with lots of empty calories -- too much sugar, too much caffeine, too much processed food -- improving your mood isn't as simple as adding some good foods to your diet."

Getting adequate rest and exercise also are essential ingredients to anyone looking to enjoy optimum mental health, notes Brady. "I can give you a long list of super foods and tell you how wonderful they are for your mood, but if everything else in your life is out of whack, they are not going to do much good."

Brady, who sees clients in private practice at Whole Body Nutrition in Trumbull, also stresses that while dietary changes can be extremely beneficial to the clinically depressed, they do not substitute for medical intervention. "There are people with genetic or metabolic issues who really need medication to control mood disorders," says Brady.

That said, "Diet really can make a difference in our mood in all kinds of ways," says Patel. Paying close attention to sugar and caffeine consumption and adding in mood-friendly foods can help you make a significant difference in your feelings each day, she says. HL

Happy Meals

Our experts gave us these tips for making meal times more upper and less downer:

2. Make like a hunter/gatherer: Keep meals small, but frequent to stay on an even keel. "The three meals a day our society revolves around is something our bodies were not designed for," notes Brady.

3. Banish (most) white flour foods: Heather Pearce, a certified holistic health counselor, believes too much reliance on them leads to carbohydrate binges, which have a depressing quality by quickly raising blood sugars, leading to equally dramatic drops. Avoid white pasta, bread, processed cakes, muffins and doughnuts. "Anything processed is missing essential elements of grains," says Pearce. "Our body really doesn't know what to do with these foods and our bodies end up craving fiber and crunchy stuff. We keep eating to make up for what we are missing."

4. Consume quality protein: Adding good protein sources to each meal will help sustain blood sugar throughout the day and keep your mood on an even keel, says Pearce. "It improves focus, which improves your mood," she says.

5. Sip by eating: Pearce often recommends green leafy vegetables and nutrient-dense fruits for their water content. "From an energy perspective, I think we don't pay enough attention to the role hydration plays in energy and moods," she says.

6. Be caffeine savvy: Brady notes "the line out the door at Starbucks in the morning" is endemic of our culture's caffeine fixation, which also can have a deleterious effect on mood. Starbucks coffees in particular, Brady notes, have been shown to have some of the highest caffeine levels of popular chains. "A little caffeine is not bad, but if you are drinking more than a cup a day it can be disastrous for your mood." He likens downing big cups of coffee all day to being "hooked on amphetamines." Its quick energy boosts lead to big crashes, which can spell bad moods. If you like the taste, try to order your morning cup of coffee half caffeinated/half decaffeinated with a goal of eventually switching to decaffeinated to curb consumption.

7. Have some chocolate: Pure or minimally processed raw dark chocolate or cocoa has proven mood-enhancing properties and is also considered heart-healthy, notes Pearce. When she's feeling a little down she often begins her day with a smoothie of cocoa (go for organic minimally processed versions) blended with almond milk, a few kale leaves and a tryptophan-rich banana. "It's delicious and it really picks me up when I need a little boost," she says.

8. Eat closer to the vine: When vitamin-packed fruits and veggies are rendered into juices they can spike blood sugar in much the same way a candy bar can. "You are much better off eating the carrot than the carrot juice," Pearce says.

9. Sit pretty: Meal presentation can impact mood as well, says Patel. "Eating out of a Styrofoam container doesn't do anything to promote the enjoyment and pleasure of eating," she says. Take time to present food on pretty plates at an attractive setting and "even if you are dining alone, you may feel completely different about what you are eating." Noting many people feel down during the dark winter months, Patel often encourages clients to use a "sunny corner" for a meal if they are feeling a little down.

10. Snack smart: And skip the sugar. "I see people eat a `nut bar' and they think it's healthy because of the nuts," says Patel. "And the nuts are great but the bar is just loaded with sugar, which is going to give them a crash."

11. You are what you eat and sleep: Brady notes that many of his caffeine-dependent clients struggle with fitful or insufficient sleep. Even people who abstain from caffeine but are sleep-deficient often turn to heavily processed carbohydrates for energy boosts. "I believe inadequate sleep plays a big role in unhealthy eating, which ultimately will ruin your mood," he says.